Category Archives: Workout of the Day

Tuesday

6 sets:

power clean + hang power clean

B.

BICOUPLET 2 (6 min cap)

12-9-6

Snatches (135/85)

Bar muscle-ups

rest 1 min

BICOUPLET 1 (6 min cap)

21-15-9

Snatches (85/55)

Chest-to-bar pull-ups

Thursday

A.

5 sets:

5-6 reps close grip bench press (adding a set this week)

B.

3×8-12/arm bent over row

C.

4 min amrap:

200m run buy in, then amrap:

15 TTB

15 push press (75/55)

Rest 2 mins

300m run buy in, then amrap:

4 min amrap:

12 TTB

12 push press (115/75)

Rest 2 mins

4 min amrap:

400m run buy in, then amrap:

9 TTB

9 push press (135/95) 

Wednesday

A.

5 sets:

1 halting power clean + 1 below the knee power clean + 1 hang power clean

B.

5 sets: 

90s to complete:

1 round of “DT” + max reps burpees over the bar

rest 90s between sets

score = total reps burpees over the bar 

“DT”

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Shoulder to Overhead (155/105)

Tuesday

A.

5 sets: 

back squat (@2110) 3-4 reps 

go heavier than last week

B.

Every 90 seconds, for 3 rounds:

Station 1 – 40 DUs + 12 front squats (155/105)

Station 2 – 300/250m row

Station 3 – 12 burpee box jump overs

Thursday

A1.

4 sets: close grip bench press (2111) 5-6 reps

A2.

4 sets: 6 strict pull-ups

B.

five sets: 

3 min amrap:

3 CTB pull-ups (Rx+ MUs)

6 push ups

9 box jumps

1 min rest between sets

score = total reps accumulated